One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.

I didn’t go all out, but I did get a good workout and enjoyed the lifts.

My warm-ups:

Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.

The fun part:

Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3: 

45/55/65/75/85.

Overhead Squats x 5 

90/95/100/105/110 

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